{"id":6520,"date":"2021-03-25T16:27:36","date_gmt":"2021-03-25T16:27:36","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=6520"},"modified":"2022-08-31T12:56:25","modified_gmt":"2022-08-31T12:56:25","slug":"building-upper-body-strength-the-10-best-exercises-to-do","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/building-upper-body-strength-the-10-best-exercises-to-do\/","title":{"rendered":"Building upper body strength: the 10 best exercises to do"},"content":{"rendered":"

 
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When you\u2019re able to hit the gym, and get access to all that equipment, building upper body strength<\/a> becomes much more accessible.<\/p>\n

Increasing your strength means increasing the amount of force you\u2019re able to produce by contracting a muscle. By training for strength, a mixture of neuronal changes and muscle growth<\/b><\/a> occurs, meaning that your body adapts to the exercise, and you\u2019ll keep getting better at it.<\/p>\n

But there are loads of indirect ways strength improves your health and fitness<\/a> too. Conditioning the muscles in this way reduces your risk of injury, improves your posture, increases your energy levels, enhances your endurance, and protects your bones and joints. Plenty of reasons to do it, then.<\/p>\n

The muscles in the upper body are more complex than the lower<\/a> body. Simply because there are many more muscle groups<\/b><\/a> and loads of different exercises, you can choose to target them. Understanding which ones are the most effective for developing upper body strength helps to craft a workout routine<\/a> that works. That\u2019s why we\u2019ve got a list of 10 that are worth spending time on.
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3 Tips for Strength Training<\/h4>\n

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To strength train<\/b><\/a> effectively, there are a couple of top tips that will help you see progress in this area a lot faster. Optimising your workout towards this goal means remembering a few key differences between strength training<\/a> and other exercise types.
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1. Test your 1 rep max<\/h4>\n

Strength training is all about lifting heavy<\/b><\/a>. Your overall aim is to increase the amount of weight you can lift for each exercise. So, it\u2019s essential to understand what the maximum weight you can lift<\/b><\/a> is. From here, you can always make sure you\u2019re choosing the right weight and challenging yourself.<\/p>\n

Testing the amount of weight you can lift for 10 reps won\u2019t help with strength training. Aim to try the amount of weight you can lift for 1-3 reps. Once you know this, you can calculate the amount you should be aiming for when working within the 3-5 rep range.
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2. Work within a selected rep range<\/h4>\n

When strength training, the optimum number of reps to do<\/b><\/a> is between 3-6. Select a number within this and perform it for 4-5 sets. The weight needs to be heavy enough so that this is a challenge.<\/p>\n

Aim not to do more than 8 reps within a set. The more repetitions you can achieve, the more likely you are conditioning your muscular endurance more than your strength. Try to keep the rep numbers low and the weight high.
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3. Recovery properly<\/h4>\n

Because of the heavy loads lifted, strength training demands recovery time\u2014both between your sets and between your sessions. Unlike HIIT or circuit training, you won\u2019t be able to do as many exercises or workouts as often.<\/p>\n

Your body makes changes and adaptations from strength training during times of rest. It\u2019s a fundamental part of the process. Make sure to get enough so that you can keep progressing and performing at your best.
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10 exercises for increasing upper body strength<\/h4>\n

 
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Bent over rows<\/h4>\n

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Rows are a really versatile movement aimed at working the muscles in the upper back. The most common form of row is the bent-over row, usually done with a set of dumbbells or a barbell.<\/p>\n

Unsupported, the bent-over row is a challenging exercise that focuses on the muscles like the rear deltoid, latissimus dorsi, and trapezius but also recruits the core and leg muscles to maintain a flat back<\/a> throughout and keep the correct posture. It\u2019s not easy.<\/p>\n

However, it can also be done with the support of the bench. By working one side at a time and placing the opposite arm and knee on a bench, you can support the core and focus your efforts more on the upper back muscles.
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Bench press<\/h4>\n

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An infamous exercise, the bench press is known for developing chest strength. It also helps to develop muscles in the shoulders and arms too. It\u2019s a major compound exercise that should be included in every upper body<\/a> routine.<\/p>\n

The chest press, done with a pair of dumbbells, is also an effective option. By performing this on a bench at a slight incline, you can engage the upper chest muscles a little more. An excellent choice for those not quite ready to hit the barbell.
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Barbell overhead press<\/h4>\n

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Pressing a barbell overhead is a great way to develop shoulder<\/a> strength. It\u2019s another exercise that boasts a long list of muscles recruited to help do the job.<\/p>\n

There are also various alternatives for those who aren\u2019t yet ready for the bar. It can be done with dumbbells, while seated, and even with one arm at a time. Most gyms will also have a machine to do the exercise<\/a> on too. All of these variations are effective ways to build strength in the shoulders.
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Rear delt fly<\/h4>\n

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The rear delt fly targets the rear deltoids, which are the muscles at the back of the shoulder. It\u2019s a tricky exercise described as \u2018isolated\u2019, meaning there\u2019s only one joint movement pattern involved. For this reason, you\u2019ll find you can\u2019t lift as heavy here.<\/p>\n

It can be done standing or seated, depending on core strength, and will take a little bit of getting used to. It deserves a place in your routine after you\u2019ve performed some more compound lifts.
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